macros?

jentobin84

Does anyone add vitamins to macro count? How do we know how to choose how many macros to have? Im 50 and ready to lose 70 lbs, my journey starts today. I will be attempting a 75 day change that hopefully will be permanent.

AnnPT77

Vitamins don't usually have macros, but rather just micros. MFP will tally up some micronutrients, but not all that may be in your choice of vitamins. Whether to count low/no calorie vitamins is a personal choice, depending on your goals. For weight loss, it's not usually important, unless some sub-ideal persistent micronutrient level affects energy level or appetite in a big way, which i think would be somewhat unusual, though possible theoretically.

Macros are just protein, fat, and carbohydrates.

For most people, the MFP default macro goals are a reasonable starting point, unless the person cuts calories aggressively far to shoot for very fast weight loss. There's no getting adequate nutrition on too-few calories, because we need certain absolute amounts of some of the nutrients.

The definition of "aggressive calorie cut" or "very fast weight loss" depends on a lot of factors. One of the biggies is current weight. A common rule of thumb around here is to recommend losing no more than 0.5-1% of current weight per week, with a bias toward the lower end of that unless severely (health-threateningly) obese, and under close medical supervision for deficiencies or complications. Fast loss increases health risks, plus is hard to stick with long enough to lose a meaningful total amount of weight.

So, I'd say: Pick a reasonable loss rate, set up your MFP profile accordingly, and start logging what you eat. Calories are what directly determine weight loss, so if that's the main goal, I'd focus first on figuring out how to stay reasonably full and happy most of the time at your goal calories.

Macros and other nutrients at most affect weight loss indirectly, through fatigue or appetite. But they're important for health, certainly. I'd usually suggest that once a person is getting along pretty smoothly eating on average quite close to calorie goal, that's time enough to think about adjusting macro goals. By then, a person would have some logged history to look at, and see where nutrition might be able to be improved.

At that point, I'd say protein and fats are the most important macros to consider first. Both of those contain "essential nutrients" in the sense that our bodies can't manufacture them out of any other nutrient intake, so we need to eat some. Those are essential amino acids (EAAs) and essential fatty acids (EFAs). Protein is especially important when cutting calories, and especially important as we age, so I'd look there first.

If persistently short of MFP default goal, look for relatively painless ways to reduce calories that aren't bringing along at least some protein, and use those freed-up calories to add some more protein to your routine eating patterns. If you eat meat, fish or dairy, those are easy and calorie-efficient sources that are EAA complete.

If you want to fine-tune your protein goal, this is an evidence-based calculator from a site usually regarded as scientific and neutral (among other things, they don't sell supplements 😉):

https://examine.com/guides/protein-intake/

Since you have some weight to lose, and are reducing calories, I'd suggest putting your goal weight into that calculator rather than your current weight. Protein is for maintaining our lean mass, such as muscles; we don't need bunches extra to maintain our fat mass.

For fats, I don't have a calculator to recommend, but for myself I figure something in the range of 0.35-0.45g daily per pound of bodyweight is reasonable for women, as a minimum. A lot of people seem to have no difficulty getting adequate fats without paying much attention. If that's you, great.

When it comes to carbs, that's more individual. People who have a relevant health condition - diabetes or insulin resistance, for example - will need to manage carbs carefully. For other people, carbs are quite flexible. Some people find that eating more carbs spikes their appetite; they may be happier eating lower carbs. Other people will find that eating fewer carbs tanks their energy level; they may be happier eating more carbs. You can figure that out.

High probability that getting most of the carb intake from things like veggies, fruits, whole grains and such will be more a filling and nutrient dense eating style for most people, and will tend to get fiber intake to a good level, which is also helpful for health.

Personally, I enjoy eating lots of veggies and fruits. When I do that, I find that I average out reasonably for most of the micronutrients that MFP tracks, and get plenty of fiber. I do take some supplements, mostly things my doctors have suggested or ones that address some shortage in my personal eating routine. (As context, I joined MFP at 59, lost around 50 pounds, have been maintaining a healthy weight since, and am now 69. I'm also long-term vegetarian - 50 years - which makes certain micronutrients a little more challenging to get than it is for omnivores.)

My advice would be not to over-obsess about nutrition right off the bat, as long as eating a reasonable well-rounded diet that includes meat, fish, maybe dairy, veggies, fruits, grains. If weight loss is the main goal, focus first on calories and feeling full/energetic. Plenty of time to fine-tune nutrition later.

Best wishes for success: IME the improved quality of life is worth the effort it takes to achieve it!

willeanor

I am in your same situation. I started today and have 70 pounds to loose as well and am motivated. We got this!

mspianomistress8598

I do add in my multi vitamin I take so I know I'm getting enough micro nutrients. They don't count toward macros. I also take a fish oil / Omega 3 supplement, which I do count because they do contain fat.

rms62003

I'm at my 1/2 way point of 60 lbs lost (yes, aiming for 120 LBS!) I don't necessarily follow the micronutrients, but strive to eat a healthy diet. If you have a vegetable foward meal plan, and lean protein sources, you will get your micronutrients without any issues. I do take a MVI as well, especially for the iron (I dont' like red meat, and do tend to be low on this.)

As far as macros, the only one that I consistently monitor is the protein. In order to maintain/increase lean mass when losing weight, you need to maximize protein intake. I looked at the link posted above and that is the best evidence based explaination of protein requirements I've seen.

As far as fats and carbs - those are all calories to me. I dont' strive to be in goal range for them, just the total calorie intake for the day. Some days my carbs are a little higher, some days the fats.

zhanohano

ill keep it simple for you, just count the MACRO NUTRIENTS, the vitamins are MICRO NUTRIENTS

1. track your steps, aim for 7,500 to 10,000
2. keep your maintenance calories under 5oo
3. Do some type of resistance training , push-ups if your a beginner is great, you can start with modified pushups off your knees if needed,
4. do cruches
5. jumping jacks

For a beginner you can start with that, go to more advanced movements as you stronger.

good luck on your journey, I just started 75Hard challenge again too!!!!!! KEEP PUSHING!

lets keep each other accountable!

Dianedoessmiles1

Very informative!! TY all who are reaching out to help @jentobin84 !

luv2dns2

I try to make meals with a variety of vegetables, meat, fish and various carbs. We have whole grain bread mainly at breakfast and lunch. Dairy is often added to my tea or coffee and I like desserts like homemade puddings and custards. Yogurt is a good snack. Eggs are often part of our breakfasts as well as fruit and toast. I enjoy so many varieties of foods that are healthy, i love to cook and I prefer spending money on food than many other things. It is more expensive now than before, but good healthy food is an investment in our health. My grandmother told my father that, even when they were living in the Great Depression. I am fortunate too, that we have a living income and I realize many people do not. And hard working people don't always have time to cook healthy meals.

Since I am able to buy what we need and have the luxury of time to cook, I am quite sure I get my micro and macro nutrients.